Tag Archives: Cardio

Spring Break

Most college students go away on spring break to somewhere sunny and at least 75…. Not me !  I spent most of my time working, catching up on homework, and getting things done around the house.  I’ve been busting my buns working on getting back into the gym most days of the week.  Some days are harder than other.  I work every day anywhere from 4 hours to 14 hours.  This week wasn’t too bad since I didn’t have school at all.

Progress pic, I am finally getting back to where I was pre-surgery 🙂

Monday-Casino shift 7 hours-Ran 4 miles

Tuesday-Casino shift 7 hours-rest day

Wednesday-Bartended 9 hours –rest day

Thursday– Bartended 8 hours / pizza date-Ran 2 miles

IMG_5103

This pizza was huge. It was so large that I could only eat one piece!

Friday-Volunteered-home work out

IMG_5097

I volunteer a few times a month at a food distribution center for needy families within my community.  Today there was a variety of FRESH foods for them.  Yay!!!!  As a Dietetic’s student I LOVE when there are fresh produce items for people to choose from.  A lot of times items are canned or highly processed.  While making sure everyone in the community is fed, I wish there were better food options for them….

Saturday-Double 14 hours-morning run planned!!

Sunday-bartend 8 hours-long run planned , 6 or 7 miles

 

Staying on top of my work outs is my goal for March!  What is your goal for March?

Advertisements

Chicken Taco Soup

I spent my Saturday morning drinking coffee out of a spring mug (wishful thinking!), snuggling my baby, and making soup.  

IMG_5017
My cute little spring mug I found at HomeGoods.
Hurry up spring!

IMG_4983
The baby 🙂

Chicken taco soup on a cold Saturday definitely hits the spot.  This soup has a great flavor, is packed with veggies, and is very healthy!  

 

IMG_4977

Ingredients:

1 -2 Jalapenos (finely chopped and seeded)
1 can black beans (rinsed)
3 10 oz. cans diced tomatoes (I used organic, could use rotel instead)
1.5 cups uncooked quinoa-rinsed
1 package of Mrs. Dash taco seasons
1 pound chicken breasts, boiled and chopped
1 large green bell pepper chopped
16 oz. bag frozen corn
1 small chopped onion
16oz water

Throw all ingredients in the crock pot, mix well, and cook on low for 8 hours.

*I added fresh mushrooms to this batch; normally I don’t, but they were on clearance and about to go bad.  They were a nice addition to the soup 🙂  You can add more corn or beans if you want.  I threw in what I had around the house.  The chicken breasts can be put uncooked in the crockpot with all other ingredients, shred after cooking.

IMG_4978

Healthy foods like this help me toward my summer bod goals!  I always feel great after an intense work out and a day of eating healthy.

DAYS 1 and 2 of cutting out candy :p   My guilty pleasure.

Just a Mile a Day!

After injuries the past few months and a busier than ever schedule (working 3 jobs and taking classes) I am getting back on track!  Running is a great outlet for me; it reduces my stress and anxiety.  I like running outside best, but I do sometimes run on the dreadmill.  I usually shoot for 4 or 5 miles at a time.  However, if all I have time for is 2 than that is better than none!  I used to run 5 miles every morning as soon as I work up, now I run when I can squeeze it in.  After evaluating my mileage records from the past few months and years, I noticed a considerable gap this year.  I am trying to make 2016 my best year yet for a lot of things.  School, work, blogging, and running are all of my top priorities.

I found an interesting article Runners World posted about the benefits of running a mere 5 miles per week.  You can find this article at: http://www.runnersworld.com/newswire/new-research-big-benefits-from-running-5-miles-a-week

“In other words, it takes only about 4 to 5 miles a week of running at 11:00 to 12:00 minutes-per-mile pace to gain considerable benefit. The authors state: This study may motivate healthy but sedentary individuals to begin and continue running.”

who knew that all you needed was a mile a day!

My most recent run on Sunday:

My running splits have been significantly better in the past, but it gives me something to work toward.  My old average mile time was 7:29 min/mile.

IMG_4775

All of my February runs have been outside 🙂

 

IMG_4782

 

I am making a better effort to keep up on the things I enjoy and me less stressed out than I was last year.  Running helps me relax and refocus my thoughts.

 

How many miles do you run?

Why do you run?

Are you a morning, noon, or night runner?

 

 

I have a thing for eggs lately…

I have been eating vegetables and eggs at least once a day (sometimes for every meal) for two weeks! I chop up a bunch of different vegetables at the beginning of the week. Then, when I get hungry I throw some veggies in a pan and fry up an egg or two with it. I like to incorporate anything I have left over in the fridge too! I love leftover baked potatoes and mashed potatoes with eggs.   I don’t know how I ever ate eggs without them.  Healthy doesn’t get any easier, more convenient, or delicious than this. Not to mention this is inexpensive and a great way to use up leftovers!

GREEN PEPPER, SWEET ONION, POTATO, MUSHROOMS, 2 EGGS
IMG_1547[1]

*Please excuse my fine china… I’m moving and don’t have my dishes yet!
photo (6)

I mix and match a bunch of different foods.

Vegetables:

Green peppers, red peppers, yellow peppers
Spinach
Mushrooms
Zucchini
Tomatoes
Jalapeños
Mashed potatoes, baked potatoes
Sweet onion, red onion
Black olives

 Proteins:

Ground turkey (or with taco seasons)
Black beans
Chicken
Turkey
Ham

Some of my favorite combos are (I always make two eggs):
-ground turkey with taco seasons, onions, green peppers, black beans, salsa
-green pepper, onion, potatoes, mushrooms
-green pepper, onion, mushrooms, zucchini
-tomatoes, green peppers, onion, mushroom, skim cheddar cheese
-mashed potatoes, purple onion, green pepper, red pepper, ground turkey

I have been busy working on final projects for college and moving all week. My time has been very limited, but I have managed to take breaks to squeeze in runs and walks with the pup! I may not be getting out and about, or out of my sweat this week… I will be eating great!

IMG_1594[1]

My closet is coming along swimmingly.
IMG_1598[1]

Meatless Monday Recipe (Only uses one pot and takes 20 minutes!)

I started my week of with a meat-less one pot dish that used up leftover vegetables I had in the fridge.  This was super easy to make and it turned out fabulous!  You could use whatever vegetables you have around or even add meat to this. One pot dishes are easily changed and easry to make.

One Pot Pasta

IMG_0821[1]

16 oz. box of spaghetti or linguine pasta, broken in half (I used whole wheat)

1 large green bell pepper, cut into ¾” pieces

3-4 small Roma Tomatoes cut into pieces

½ of a medium onion, chopped

1 can great northern beans

1 teaspoon parsley

1 table-spoon basil (from a squeeze tube)

1 tablespoon garlic (from a squeeze tube)

I packet of dry Italian dressing mix

1 teaspoon corn starch

4 cups chicken or vegetable broth

2 teaspoons extra virgin olive oil

IMG_0826[1]

Add the pasta to a large stock pot first. Then add the remaining ingredients, cover. Bring to a rolling boil over high heat. Stir and reduce the heat to medium-low.

Cook covered for about 12-15 minutes, stirring occasionally. Cook until most of the liquid is gone.

Remove the lid and let set for a few minutes before serving.

IMG_0833[1]

This is the secret ingredient that give’s it all of the flavor:

IMG_0823[1]

Michigan has had cold and rainy weather the past few days.  I ran 8 miles at a moderate pace before it started raining.  60 degrees is perfect running weather; I wish it would stay like that all the time!

run

Later in the week (once I finally go grocery shopping) I am making healthy doughnut muffins!

IMG_0785[1]

New Recipes!!

I haven’t written a post in a few months (sorry!).  I got busy with summer classes and working way too much (promotions and on my house).

10469060_10152296776898510_7435985420851661978_n

10488026_10152277655718510_6916729001136708762_n

Since my last post I completed 3 summer classes: Organic Chemistry, Food and Cultures, and Lifetime Health.  I sprained my ankle and was out of running for 8 whole weeks!  Now I am back at it and training for a half marathon. I also filmed a commercial in July and another one will be filmed tomorrow!

10557455_10152303693068510_3926427674978385984_n

In the meantime, I have been collecting and perfecting healthy and delicious recipes for YOU!! The first one, Redskin Pickle Potato Mash, swhich ounds a little strange.  After testing it out, I am in love!  The second recipe I have is a Mexi- Macaroni casserole.  I have already eaten 3 bowls of each 🙂

Redskin Pickle Potato Mash

IMG_0752[1]

1.5 pounds small redskin potatoes
½ cup dill pickle juice
2/3 cup nonfat Greek yogurt
½ cup finely chopped dill pickles
*Salt and pepper to taste

  1. Scrub all dirt off of the potatoes
  2. Boil potatoes with skins on them until tender.
  3. Cool potatoes and cut into ¾” pieces
  4. Place all ingredients in a mixing bowl and mash until you have a slightly creamy texture that still have some “lumps”.
  5. Salt and pepper to taste.

I made-up the Mexi- Macaroni casserole last night and I love it!  This recipe is very in expensive to make; I found most of my ingredients on-sale.  This casserole would make 8-10 servings.  The price per serving is about $1.66-$1.33 depending on how large your portions are.  I also use all organic ingredients.  If you used items that were not organic, your cost would be much lower as well.

Mexi-Macaroni

IMG_0754[1]
3 cups cooked macaroni pasta al dente
1 pounds extra lean ground turkey
2 cups salsa (I used one that was not chunky)
1 15oz can tomato sauce
½ small Finley chopped onion
1 bell pepper chopped into small pieces
2 cups frozen corn
1 can black beans
2 cups shredded 2% cheddar cheese

  1. Pre-heat the oven to 375 °F
  2. Cook pasta according to directions while you are browning the turkey meat.
  3. Chop onion and bell pepper while you wait for the noodles and turkey to be cooked.
  4. Mix pasta, ground turkey, salsa, tomato sauce, onion, bell pepper, corn, and beans together in a large mixing bowl.
  5. Transfer to a 13” x 9” glass baking dish and cover with tinfoil.
  6. Bake covered for 35-40 minutes, or union peppers and onions are soft.
  7. Uncover, top with cheese, and bake an additional 10 minutes until cheese is melted and golden.

*pretty much any type of noodle would work.

IMG_0634[1]

Weekly Work-out
I am trying to train for a half marathon and get great definition for a few photo-shoots I have coming up.  This is what my work-out looks like from last week:
Monday- 5 mile run at a 7:33″ pace
Tuesday– ins and outs on the treadmill mile 1 was completed in 6:20″.  Then I did arm weights, weighted squats, and abs. I ran another mile of ins and outs and it was completed in 6:12″.
Wednesday– REST
Thursday– I ran 8 miles at a pace of 7:55/ mile.  It was very hot and my asthma was horrible this day!
Friday– REST
Saturday– easy 3 mile run
Sunday– 6 mile run

I am trying to mix up my distances and work-outs.  I am short on time lately so my long runs are incorporated only on the days I have time.

Next week I’ll be posting a recipe for healthier cinnamon nutmeg doughnut muffins!

Weekender Work-out and BBQ Chicken Potatoe Skins

St. Patrick’s Day was very busy for me, just as Friday. I ended up working 16 hours Friday evening, a few promotions Saturday and Sunday, then 10 hours Monday. Tuesday I glued my self to the couch, for the entire day. It felt AMAZING to sit; I never get to sit around like that (the cats were in heaven). Granted I was catching up on homework, paying bills, contacting agencies, making signage requests, witting approval letters, signing contracts, scheduling, and mapping out my course requirements for the next year and a half.   Then Wednesday and thursday both slipped away from me too.  I am now finally posting this Friday evening (LATE).   Team no days off. On a side note, my final proofs came back from a photo shoot I did for a spray tanning company!

Kahuna Bay Tanning

Kahuna Bay Tanning

Anyway, I didn’t go to the gym I did my workout’s at home this week/weekend and ran outside.

Weightly work out:
12 squats
12 lunges R Leg
12 lunges L Leg
15 R Leg Lifts (Rear)
15 L Leg Lifts (Rear)
10 squats holding weights
10 sumo squats holding weights
10 lunges R Leg (side)
10 Lunges L Leg (side)
15 R Leg Lifts
15 L Leg Lifts
*Repeat 3 times. Pair this work out with a 2-4 mile run and your booty will be whipped into shape in no time.

Vitacost is amazing for finding great deals on almost any healthy food.supplement. I order supplements here and there, pre-work out for the days I need an extra lift, and finding organic goods.  I received my order, standard shipping, only 3 days after ordering!  Now that is what I call excellent service.

Vitacost Treasures:

IMG_2262

http://www.Vitacost.com

I am currently addicted to these chicken potato skins, after having them at one of my accounts a few weeks ago.  Of course they were fried and greasy where I had them, so I made a healthier version.  No oil or butter here!

BBQ Chicken Potato Skins

IMG_2300

Ingredients:

IMG_2284
Grilled Chicken
Barbeque Sauce
Veggie Cheese or Skim Cheddar Cheese
Red Skin Potatoes

Bake potatoes on 375 for 30-45 minutes, or until done.
Cut the potatoes in half and Scoop out most of the in-sides.

IMG_2286

Fill in the halves with chicken, bbq sauce. and “cheese.”
Broil for 5 minutes.

IMG_2294

These are the definition of perfection.  I just love them.  I realize that barbeque sauce is high in sugar… oh well.  My husband does not like barbecue sauce, so I make him these sans sauce. If you want to dip them in something, plain Greek yogurt or Greek yogurt mixed with dry ranch dressing mix tastes awesome.

*I save the left over potatoe insides, mix them with non-fat plain greek yogurt, garlic powder, chives, and Mrs.Dash. I love pairing that with either grilled chicken or broiled salmon.